Gino Escalante - 3/88 - Reebok CrossFit Back Bay Reebok CrossFit Back Bay

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04 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to complete:

3 x 20 Front Squats (1:00 rest between sets)

WOD 1: 3 rounds for time of:

200M Plate Carry (45/25)
14 Push Ups
14 Hanging Knee Raises

WOD 2: 3 rounds for time of:

200M Plate Carry (45/25)
7 Handstand Push Ups
14 Toes to Bar

==

Last thing about the schedule…

Let’s talk gymnastics!  If you have been taking the gymnastics classes here at Reebok CrossFit Back Bay, you should know that some changes have been made to them.  We have started a brand new Muscle Up cycle that will continue for the next few weeks.  As opposed to having two different levels of programming, we have added a third level, in order to bridge the gap a little better for those with beginner, intermediate, and advance levels of skill.

The cycle will rotate around 4 days, two of which are dedicated to pushing strength and skill and two for for pulling strength and skills.  If you stink at pulling, you should do more pulling work and so on.  If you have not tried a gymnastics class yet, they are now being offered up to five times a week, so come try them out since they are super duper easy!

If you have already been sold in developing your gymnastics strength, please be sure to come at least twice a week to insure that your level of exposure is adequate enough for adaptation!

Love it,

CG

==

 

 

Steve Santiago Andujar liked this post
03 Sep
by: Published in Uncategorized

Pre WOD:

Single Leg KB Deadlift
Single Arm Plank Hold
Single Arm KB Press
Pull Ups or Muscle Ups (work negative if you dont have them)

WOD 1: 3 rounds for time of:

400M Row
16 Pull Ups or 20 Ring Rows
40 Double Unders

Last done 5/5/14

WOD 2: 3 rounds for time of:

400M Row
4 Muscle Ups
40 Double Unders

Last done 5/5/14

==

More schedule talk…

I know you know, but for those of you that I know who don’t know, the schedule looks very different.  There have been a variety of additions and a few changes here at Reebok CrossFit Back Bay with respect to the class schedule so please be mindful when reserving classes.  These additions and changes were brought by your voices in our anonymous survey earlier this year, so thank you for your feedback.  More mobility, gymnastics, weightlifting, and endurance classes (including the 90 minute classes) have been put in place.  Also your coaches have shifted around so expect to see some fresh faces when taking a class.

One of the other most noticeable changes is the pricing for the gym.  There has never been a better or cheaper time to join Reebok CrossFit Back Bay.  More classes, better prices, same great coaching.

Welcome to RCBB,

CG
==

 

02 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to establish the heaviest load for:

2 Power Clean
1 Hang Power Clean

or

2 Power Snatch
1 Hang Power Snatch

Cannot leg go of the bar

WOD 1: Broken up anyhow for time:

50 Double Unders
40 Wall Balls (20/14)
30 Hanging Knee Raises
20 Burpees

10 minute time limit

WOD 2: Broken up anyhow for time:

120 Double Unders
40 Wall Balls (20/14)
30 Toes to Bar
20 Burpees

10 minute time limit

==

Something is different…

In case you have not already been told, the regularly schedule programming has changed!  The week for a long, long time, will look as follows:

Monday:  A long workout (something a la 20-30 minutes of pace work)
Tuesday:  Heavy Back Squats with a short workout
Wednesday:  Olympic lifting work with a medium size workout
Thursday:  Balance and gymnastics work
Front Squat:  Don’t know why you guys liked it so much, but Front Squat Friday is back for a revengeance!

Weekened workouts will remain as:

eas·y
ˈēzē/
adjective
1.:  achieved without great effort; presenting few difficulties
synonyms: uncomplicated, undemanding, unchallenging, effortless, painless,trouble-free, facile, simple, straightforward, elementary; informaleasy as pie, a piece of cake, child’s play, kids’ stuff, a cinch, no sweat, a breeze, smooth sailing, duck soup, a snap
As possible,
CG
==
01 Sep
by: Published in Uncategorized

Pre WOD:  30 mins to complete:

6 x 3 Back Squats (all at the same load)

WOD: For max reps:

1 min AMRAP of Over the Box Jump Burpee (24/16)
1 min AMRAP of: Russian Kettlebell Swings (24/16)

Rest 2:00 minutes

Perform the number of Over the Box Jump Burpeess and Russian Kettlebell Swings during the AMRAP, but for time

4 min time limit

==

Once again we have a lot to address…

Here is a list of things to come up on the blog!

  1. New schedule for classes!
  2. New style of programming!
  3. Race Paks…your snacking prayers have been answered
  4. Still need to talk Boston Iron
  5. What the remainder of the year has in store for you guys!

Stay tuned,

CG

==

Gram Tusia liked this post
31 Aug
by: Published in Uncategorized

Rest or recover today…based on your weekend.

==

Hello there…

The gym will be taking a rest day (will be closed) today on Monday September 1st, 2014 due to Labor Day.  If you are in the middle of a fitness emergency, please drop to the floor and do enough Burpees.  How many Burpees are enough you ask?

More than 1!!!,

CG

==

 

Yony Bengtson, Erin Poders liked this post
30 Aug
by: Published in Uncategorized

Team WOD: Alternating every 30 seconds for time:

90 Wall Balls (20/14)
60 Thrusters (95/65)
1000M Row
60 Pull Ups
90 Wall Balls (20/14)

==

Too soon?…

This is my attempt to make things harder from you after yesterday’s picnic of a workout.  However, this workout has both rest and a partner to help you with the work.  I am clearly loosing my edge in my old age.  I imagine this should only take one round per person to finish.  But, in the case that it doesn’t, don’t blame it on me.

I made it as easy as I could,

CG

==

29 Aug
by: Published in Uncategorized

Team WOD: For total time:

100 Calorie Row

Rest 2 minutes

100 Shoulder to Overhead (95/65)

Rest 2 minutes

100 Kettlebell Swings (24/16)

Rest 2 minutes

100 Burpees

Split anyhow

==

This has to be easy…

It’s only a ton of work that needs to be done really, really quickly!  There is even rest included in the fitness to insure that you recover between fitnessing.  You even have a partner to share the work, but not the rest!  Maybe this needs to be made harder…next time.

(Ominously so) Soon,

CG

==

28 Aug
by: Published in Uncategorized

Pre WOD:  20 mins to find:

5RM Front Squat

WOD: For time:

100M Row
10 Shoulder Press (95/65)
100M row
9 Shoulder Press (95/65)

Continue this pattern until you reach

100M Row
1 Shoulder Press (95/65)

13 minute cap

==

Labor day weekend Friday…

I won’t hold you up with the blog!  Just make sure you come in and WOD it up before you go on a three day bender!  Also just before I leave you, the gym will be closed on Monday!

Making today even more important,

CG
==

 

27 Aug
by: Published in Uncategorized

WOD 1: EMOTM for 30 minutes:

First minute: 6-8 Pull Ups Ups
Second minute: 12-15 Sit Ups
Third minute: 1 Shoulder to Overhead

Increase weight every set

Pick a number and stick to it

WOD 2: EMOTM for 30 minutes:

First minute: 3-4 Muscle Ups
Second minute: 6-9 Toes to Bar
Third minute: 1 Shoulder to Overhead

Increase weight every set

Pick a number and stick to it

==

Ugh…what an awful feeling…

It’s like looking into the mirror and the mirror doesn’t want to look back.  That unexplained void  in your chest that produces an echo which can only be described as complete and total sadness.  Yours and mine…the absence of my birthday.  Knowing that we will have to wait until next year to feel like this again.

It’s like the countdown to happiness,

CG

==

Max Summit, Douglas Perry liked this post
26 Aug
by: Published in Uncategorized

Pre WOD:  1 min AMRAP of:

Push Ups

WOD 1: Goode Times!:  For time:

50 Double Unders or 35 Kick Outs
40 Russian Kettlebell Swings (24/16)
30 Hang Power Clean
20 Box Jumps (24/20)
10 Pull Ups or Ring Rows
60 Burpees

WOD 2: BADe Times!:  For time:

100 Double Unders
40 Russian Kettlebell Swings (32/24)
30 Hang Power Clean (135/95)
20 Over the Box Jump (24/20)
10 Chest to Bar Pullups
60 Over the Bar Burpees

==

In the beginning…

There was light and then some other stuff.  After that a bunch of stuff happened, including me.  30 years later and I have only gotten more perfect / awesome / impossibly handsome.  I am just a man who has been lucky enough to come into contact with a wacky, but still genuine group of people (all of you ever).  The downtimes have come, but the realization that I wake up every day and love my life still remains.  And despite the fact that my birthday is the greatest thing that has ever happened to you, you are all the greatest thing that have ever happened to me.

So put up your glass and toast with me!

May I remain as irresponsible
And, if possible, as handsome
May I remain just as loco
And, with any luck, as lucky

May you all benefit from me
In the way I do of you
May we forever enjoy our times together
And something something something,

CG

==

Come drink at Box 2 tonight!!!!!!! (Wednesday night that is!)

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